5 simple ways to keep active and stay fit at work

Taking a few minutes out of the day will make a world of difference.

FOR MOST OF us, a good chunk of our week is spent sitting at a desk in front of computer, probably consuming more energy than we’re actually burning.

But it can be surprisingly easy to be a bit more active around the office and keep that calorific intake/energy output balance in order.

We’re not suggesting judo with the boss, but try these five suggestions for starters…

And it’s not just about keeping moving; making a few changes to your dietary habits while you’re at your desk can also have a big impact on your fitness.

1. Use the stairs!

You knew this one was coming. Don’t curse the stairs, but embrace them and use them to get to your office no matter what floor it’s on.

First thing in the morning it’ll really get your metabolism firing and throughout the day it’ll burn more calories as anything else you’re likely to do in the office.

2. The seated leg raiser

This is a good way to stretch to hamstring and build some core strength. As you raise your legs, squeeze your stomach muscles in for 10 seconds before lowering and going again. Repeat 20 times.

3. Move!

Every hour get up and move around, even for a few minutes. If you have to speak to a colleague down the other end of the office then walk down to them rather than picking up the phone.

4. Stay away from the vending machine!

Total common sense here; those chocolate bars and bags of crisps are loaded with calories so opt for a piece of fruit instead. Snacking undoes all the good work you do everywhere else.

5. Shoulder shrug

An easy exercise to do that’ll burn 100 calories, all while you’re at your desk. While sitting upright, grab either side of the chair as though you’re trying to lift yourself. Hold tightly for 10-15 seconds, followed by a 10 second rest and go again for 15 repetitions. Don’t forget to breathe!